Kegel exercises were originally developed by Dr. Arnold Kegel in the 1940s to help women who were experiencing urinary incontinence after childbirth. Kegel exercises are a type of pelvic floor muscle training that can help women strengthen their pelvic muscles.
These muscles support the uterus, bladder, small intestine, and rectum. Today, Kegel exercises are recommended for women of all ages to help prevent or reduce urinary incontinence, improve sexual function, and support pelvic organ health.
Benefits of Kegel Exercises for Women
Now let’s take a deeper dive into the benefits of kegel exercises:
Improving Sexual Health
As I mentioned before, Kegel exercises strengthen pelvic floor muscles. Stronger pelvic floor muscles often lead to stronger orgasms and increased sexual satisfaction. It is also believed that Kegel exercises can help women with vaginal looseness, which can be a common concern after childbirth or due to aging.
Preventing Urinary Incontinence
Urinary incontinence is the involuntary leakage of urine. By strengthening the pelvic floor muscles, women can improve bladder control and reduce the risk of urinary incontinence.
Supporting Pelvic Health
Strong pelvic floor muscles can also help prevent pelvic organ prolapse, which is when the pelvic organs sag or bulge into the vagina. Kegel exercises can also improve bowel function and reduce the risk of fecal incontinence.
I’m sure you’re wondering How exactly can you Perform Kegel Exercises
How to Perform Kegel Exercises
Identifying the Right Muscles
Before starting Kegel exercises, it is essential to identify the right muscles. The pelvic floor muscles are the muscles that stop the flow of urine when you go to the bathroom. To identify these muscles, try stopping the flow of urine midstream.
The muscles you use to do this are the pelvic floor muscles. However, it’s important to note that Kegel exercises should not be done while urinating, as this can lead to incomplete emptying of the bladder and increase the risk of urinary tract infections.
Perfecting the Technique
Once you have identified the right muscles, you can begin practicing Kegel exercises. Here’s how to perfect the technique:
- Relax: Start by relaxing your pelvic floor muscles. You can do this by taking a deep breath and then exhaling slowly.
- Contract: Now, contract your pelvic floor muscles and hold for 5 seconds. You should feel a pulling sensation in your pelvic area.
- Release: Release the muscles and relax for 5 seconds.
- Repeat: Repeat steps 2 and 3, ten times in a row.
- As the muscles get stronger, increase the hold time to 10 seconds and the rest time to 10 seconds.
- Aim for 3 sets of 10 repetitions per day.
Maintaining Regular Practice
To get the most out of Kegel exercises, it is essential to practice them regularly. As you get comfortable with the exercise, you can gradually increase the number of repetitions and the duration of the hold.
When to Perform Kegel Exercises
Kegel exercises can be done anytime, anywhere, and no one will know you’re doing them. However, it is important to perform them correctly and at the appropriate times.
Performing Kegel Exercise During Pregnancy
Pregnant women should perform Kegel exercises to help prevent urinary incontinence during pregnancy and after childbirth. It can also help with the delivery process by making the pelvic floor muscles more flexible.
Performing Kegel Exercise After Childbirth
Generally, women who have just given birth can start doing Kegel exercises as soon as they feel comfortable. These exercises can help strengthen the pelvic floor muscles, which may have been weakened during childbirth. However, it is always important to consult with a healthcare provider before starting any exercise program after childbirth.
Aging and Kegels
As women age, the pelvic floor muscles naturally weaken. This can lead to urinary incontinence and other problems. Kegel exercises can help prevent and treat these problems.
Now here are some Mistakes that you should Avoid
Incorrect Muscle Activation
One of the most common mistakes women make when performing Kegel exercises is activating the wrong muscles. It’s easy to mistakenly engage the muscles of the buttocks, thighs, or abdomen instead of the pelvic floor muscles. This can lead to ineffective results and even make pelvic floor issues worse.
Holding Your Breath when performing Kegels
Holding your breath will increase intra-abdominal pressure, which can lead to further issues such as pelvic organ prolapse. You should focus on breathing normally while performing Kegel exercises.
Overexertion
Overexertion can lead to muscle fatigue, soreness, and even injury. Women should start with a few repetitions and gradually increase the number of repetitions over time.
Inconsistent Kegel Practice
Consistency is key when it comes to Kegel exercises. Many women make the mistake of performing Kegel exercises inconsistently or not at all. To see results, aim to perform Kegel exercises daily, ideally at the same time each day.
Not Relaxing Between Contractions
Relaxing allows the muscles to rest and recover between contractions. So remember to hold each contraction for a few seconds and then relax the muscles for the same amount of time before repeating the exercise.
Performing Kegels during urination
Although you could identify the right muscles by stopping the flow of urine. Doing kegels during urination can actually do more harm than good. As I mentioned before, interrupting the flow of urine can cause incomplete emptying of the bladder, which can lead to urinary tract infections and other problems.
When to Seek Medical Advice
While Kegel exercises are generally safe and effective, there are some cases where medical advice should be sought. If a woman experiences any of the following symptoms, she should speak to her healthcare provider:
- Pain or discomfort during Kegel exercises
- Difficulty performing Kegel exercises correctly
- Incontinence that does not improve with Kegel exercises
- Pelvic pain or discomfort
- Vaginal bleeding or discharge
- Painful intercourse
These symptoms may be indicative of an underlying medical condition that requires further evaluation and treatment.
Some women may have difficulty identifying and isolating their pelvic floor muscles, and others may need specialized guidance or physical therapy to address more severe pelvic floor issues. It’s always a good idea to consult with a healthcare provider before starting any new exercise regimen, including Kegels.
BTW, did you know that Kegel exercises aren’t only for women, Leave a comment if you’d like me to discuss how men can also benefit from Kegel exercises as well.
Notably, it isn’t just aging, pregnancy and childbirth that can weaken your pelvic floor muscles. Chronic constipation, obesity, heavy lifting and certain surgeries are some common risk factors.
Smoking is another culprit, since it can cause damage to blood vessels, decrease blood flow to the pelvic area, and increase the risk of chronic coughing, all of which can weaken the pelvic floor muscles. If you’re a smoker or know someone who smokes, check out this post to discover the best tips to help you quit smoking for good.
9 Top Tips To Quit Smoking Right Now
Related Posts
IMPROVE PERSONAL WELLNESS: Discover The Evolution, Cultural Influences & Dimensions
